The runner’s knee is an irritation of the iliotibial ligament. It is also known as an iliotibial ligament syndrome (ITBS) or tractus syndrome. The iliotibial ligament is a tendon plate that attaches to the outside of the knee joint and grows into the lateral hip muscles. It is a strong tendon plate and helps to … Exercises with an existing runner’s knee
Pain when jogging/cycling The runner’s knee is an irritation of the iliotibial ligament due to overloading or incorrect loading. At the beginning of running, there is usually no pain unless the ligament is in an acute inflammatory state.The pain occurs during loading when the ligament rubs against the thigh bone via the bony protrusions. Particularly … Pain when jogging/cycling | Exercises with an existing runner’s knee
How long break The runner’s knee is an overload. In order to give the tendon a chance to heal, it should not be strained any further, but should be immobilized for some time. Especially in case of acute inflammation, the knee should be relieved. Tendons have a worse blood supply than muscles and therefore need … How long break | Exercises with an existing runner’s knee
Our buttock muscles/pom muscles are made up of several muscles. The musculus gluteus maximus, after our jaw muscles one of the strongest muscles in the body, and the smaller and middle gluteus muscle (musculus glutesus medius and minimus) move our hips and stabilize our pelvis and hips when standing. An important muscle that belongs to … Exercises for the bottom
The bottom Our gluteal muscles are responsible for stretching our hips, a movement that we hardly ever perform in everyday life. By sitting for long periods and bending forward, our hip flexors shorten and our hip extenders become insufficient, i.e. too weak. Also the abduction of the leg is done by the gluteal muscles, a … The bottom | Exercises for the bottom
Summary Our buttocks consist of very strong muscles, which, in addition to the natural fat deposits on our buttocks, determine the shape of our bottom. Due to long periods of sitting in everyday life and a lack of exercise, our buttocks muscles are not sufficiently challenged and thus deteriorate over time. This is not only … Summary | Exercises for the bottom
“Bridging” From the supine position, press your hips upwards as far as possible while keeping your abdominal tension. In the ideal case, a line from her knee to her shoulder. The heels should be positioned and the arms at the sides of the body. Hold this position for 15 seconds and make 3 passes. As … Exercises from physiotherapy for a hip TEP exercise 2
“Grinding heel” Position the affected leg slightly with the heel. Pull the toes as far as possible and bend the knee joint without releasing the foot from the ground. “From the starting position, the foot and knee are stretched completely without lifting the heel off the floor. Repeat this exercise 15 times per side with … Exercises from physiotherapy for a hip TEP exercise 3
“Cycling” In this exercise you perform a movement with your hips and knees in a supine position, similar to riding a bicycle. Do this for about 1 minute at a time. Continue with the next exercise
“Lumbar spine strengthening – starting position” Lie down in a sufen position in front of a wall and place both feet parallel. In the starting position, point your chest upwards, tilt the pelvis forward and enter a bridge (hollow back). The only contact with the floor is now via the shoulder blades and buttocks. “Lumbar … Exercises from physiotherapy for a hip TEP exercise 5
“In supine position, press your lower back firmly into the ground and guide your leg, slightly raised from the ground, stretched outwards. The movement must not be transferred to the torso. 15 Whl. a 2 sets “Abductors standing” When standing, the torso is tensed so that it does not move with the leg outwards during … Exercises from physiotherapy for a hip TEP exercise 6
“Wall seat” Lean against a stable wall with knees bent at approx. 100°. The feet point slightly outwards and the leg axis is straight. Hold this position for about 15-20 seconds and repeat this exercise after a short break. Continue with the next exercise
